Sunday, July 17, 2016
7 AM Mindful Lifting, Sly and the Family Stone, There’s a Riot Goin’ On
8 AM Conditioning: Line/Dynamic Warmup, Snatch Practice (same work as recently, up weight as able), Pick from 2 conditioners:
1) Row Four 500m distances with 2-3 minutes rest between (Score is best and worst times added together)
2) Run Four 400m distances with 2-3 minutes rest between (Score is best and worst times added together)
Monday, July 18, 2016
Warmup (5 min): 2x10 squats OR lunges, pushups OR light DB press, ring rows OR db rows
Strength (35 min): Squat
1) 10 min of sets of 5 to warm up mixed w/rowing, jumping jacks, bike
2) 25 minutes to do 10-12 sets of 2 at work weight (up 2-5 lbs from last week)
Trilogy work: 100-150 reps pulling
Conditioning (20 min):
1) “A little bit psycho” 10-1 ladder Swings, Pushups, Situps
2) Rest 1 min
3) “Kind of a killer” 30 goblet squats, rest 10 seconds, 15 goblet squats
Tuesday open gym suggestion for squat recovery: Prowler light weight moderate speed
Wednesday, July 20, 2016
Warmup (10 min): 3×15 pullaparts and I-Y-Ts
Strength (30 min): Bench, Press, or Push Press
1) 10 min of sets of 5 to warm up mixed w/rowing, jumping jacks, bike
2) 25 minutes to do 6-8 sets of 3 at work weight (up 2-5 lbs from last week)
Trilogy work: 100-150 reps core
Conditioning (20 min): Slow and Low (deads on Friday)
3-6 rounds of
10 broken table or fire hydrant/side
10 ball slams or sandbag cleans
30 seconds easy row/45 seconds easy bike
:20 battle ropes
10 kb swings
10 db rows or bb rows (light, perfect reps)
Roll Out IT Bands, Quads, Hams
Friday, July 22, 2016
Warmup (20 minutes):
1) Easy row or bike, 1 min
2) 3×15 broken table/side, fire hydrants/side
3) Light one-arm farmer’s carry to 2nd telephone pole and back (switch arms)
Max Effort: Deadlift 1 rep max!
1) Start with 2-5 sets of 5 in even increments to get up to work weight
2) Do a set of 2-3 at current work weight
3) Go up in 5-10% increments doing single reps
4) You should be resting 3-5 minutes (at least) between heavy attempts
5) Use your trainer to help you with weight selection!!
PR YOUR PULLS!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Saturday open gym suggestion for squat recovery: Prowler light weight moderate speed
